October 2015

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1648 w=210 h=220 float=right]Just Liam in the 6.45pm class tonight. We’ve got room for a few more in this class, don’t be shy. Gymnastics: Tabata handstands* *If you’ve been using the […]

Strength: Weighted pull up Shoulder press 4 x 5 rep W.O.D. ‘Partner relay’ 15 Wall ball 10 Pull up Run 200 5 rounds each* *every time you stop reps, do 5 burpees. Scale to promote unbroken sets.

Gymnastics: Core test 2.0 Strength: Snatch 5 x 2 rep W.O.D. Row 1000 75 Double under 50 Kettle bell swing (24/16) 25 Toe to bar 12 Muscle up (17 min cap)

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1647 w=210 h=220 float=right] Gymnastics: Handstand tabata Strength: Deadlift 4 x 3 rep W.O.D.  Shoulder to overhead (50/35) Front squat Burpee 30, 20, 10 rep (15 min cap)

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1646 w=210 h=220 float=right]Big 10kg PB Clean & Jerk for Nina today!! Gymnastics: Handstand roll out progressions L sit Ring holds 5 rounds W.O.D. Clean and jerk 1 every 30 seconds

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1645 w=210 h=220 float=right]Some great battles today during the overhead plate lunges. Jack pictured in the lead was super fast! Gymnastics: Tabata Toe to bar Tabata hollow rock (4 rounds of

Gymnastics: Planche progressions Ring holds 5 rounds Strength: Back squat 4 x 5 rep W.O.D. 8 Dumbbell push press (20/15) 8 Kettle bell swing (32/24) 8 Box jump 8 minutes, as many rounds as possible

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1644 w=210 h=220 float=right]Great Overhead Squat PB from Merryn, just a few months after knee surgery she is stronger than ever! Strength: Overhead squat 3, 2, 1, 1 rep W.O.D. ‘Partner

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1643 w=210 h=220 float=right]“It’s hard to imagine a more useful application of strength than picking up heavy sh#t off the ground” – Coach Ripp. One of my main passions down south

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1642 w=210 h=220 float=right]Pictured is Andy hitting a 105kg Front Squat. A 15kg PR in Strength Club!! Todays post is from coach Bennett, a debrief from his recent Strength Club course